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BY: IPL
So there are a number of individuals in the fitness
industry who think that fiber is way over promoted
as a healthy food source and as a weight management
tool.
Well, all I have to say is....I DISAGREE!
It's estimated that our ancestors ate up to 12 lbs of
food per day.
Yep, 12 pounds...and they were free from things we
find so common today.
Things like heart disease, high cholesterol, diabetes,
syndrome x, cancer, obesity, etc.
Today, Americans are estimated to eat, on average,
a big whopping dose of 8 grams of fiber per day.
Compare that to the 100+ grams daily our ancestors
are to have eaten and you'll see a little bit of correlation
between higher fiber intake and increased incidence of
life threatening disease.
= = = > Fibrous vegetables < = = =
These are vegetables that are high in fiber while being
simultaneously low in calories. The fiber contained in
these vegetables is mostly indigestible (insoluble) and
will pass right through your system, helping promote
a healthy GI. A healthy "gut" is imperative in order for
you to lose body fat efficiently.
In addition, fibrous vegetables slow down your rate
of digestion, which in turn keeps blood sugar (and insulin)
levels stable.
Better yet, the act of digesting these fiber rich vegetables
actually burns most of the calories in and of itself.
Ever hear of the term “Negative Calorie”?
That’s the whole premise behind those negative calorie
eating plans…the almighty fibrous vegetable!
Fibrous vegetables are also a great source of healthy
vitamins and minerals, many of which help your body
function at peak efficiency when exercising.
They also give you a feeling of satiety after a meal, and they
add bulk for colon health in addition to numerous other
health benefits.
For those reasons and more, eating fibrous vegetables
on a daily basis is VERY important for fat loss. Hence
the reason they're the basis of your carbohydrate intake
in the manuals and kissing guide.
Some examples of fibrous vegetables are…broccoli,
cauliflower, asparagus, green beans, spinach, cabbage,
sprouts and green leafy vegetables like kale and other
greens (no iceberg lettuce…it has zero nutritional value!).
= = = > Starchy carbohydrates < = = =
Unlike fibrous vegetables, starchy carbohydrates are
calorically dense foods.
That being said, there are definitely sources of starchy
carbs that you want to emphasize and others you want
to avoid.
The starchy carbs you should emphasize come from
natural, unrefined sources. Good examples would be
oatmeal, quinoa, brown rice, sweet potatoes, yams,
beans and legumes.
These natural, unrefined sources contain more fiber
than refined sources of carbohydrates. The fiber helps
slow down absorption and helps blood sugar levels to
remain stable throughout the day.
There's that Fiber reference again....hmmm :-)
The starchy carbs that you want to limit (or better yet
avoid altogether) are the ones that are processed and
refined.
These include any food made out of flour, such as
breads, bagels, pastas, crackers, pretzels, muffins,
cookies and cakes (obviously the last three examples
should be avoided because of the sugar content as well).
And...although it’s not made from flour, white rice
is another example of a processed grain. White
rice should be limited.
However, brown and wild rice are good alternatives,
since they contain the bran and the germ...unlike white
rice.
If you’re confused about a particular food, just ask yourself…
“Does this food grow naturally in the state it’s in now?”
If your answer is no, then it’s most likely processed
and you should avoid it.
Remember this.....
Insulin has a direct relationship on your ability
to lose body fat or NOT.
Your main goal is to keep insulin levels low and
with little fluctuation throughout your day.
By eating lean proteins, fibrous carbohydrates
(vegetables) and essential fats...you're putting
your body in a much more favorable environment
to work efficiently and effectively at burning body
fat and building lean muscle.
Continue to refine your nutritional plan and
you'll continue to see fat loss results on a very
consistent basis.
Stay Strong~~!!!
IPL
So there are a number of individuals in the fitness
industry who think that fiber is way over promoted
as a healthy food source and as a weight management
tool.
Well, all I have to say is....I DISAGREE!
It's estimated that our ancestors ate up to 12 lbs of
food per day.
Yep, 12 pounds...and they were free from things we
find so common today.
Things like heart disease, high cholesterol, diabetes,
syndrome x, cancer, obesity, etc.
Today, Americans are estimated to eat, on average,
a big whopping dose of 8 grams of fiber per day.
Compare that to the 100+ grams daily our ancestors
are to have eaten and you'll see a little bit of correlation
between higher fiber intake and increased incidence of
life threatening disease.
= = = > Fibrous vegetables < = = =
These are vegetables that are high in fiber while being
simultaneously low in calories. The fiber contained in
these vegetables is mostly indigestible (insoluble) and
will pass right through your system, helping promote
a healthy GI. A healthy "gut" is imperative in order for
you to lose body fat efficiently.
In addition, fibrous vegetables slow down your rate
of digestion, which in turn keeps blood sugar (and insulin)
levels stable.
Better yet, the act of digesting these fiber rich vegetables
actually burns most of the calories in and of itself.
Ever hear of the term “Negative Calorie”?
That’s the whole premise behind those negative calorie
eating plans…the almighty fibrous vegetable!
Fibrous vegetables are also a great source of healthy
vitamins and minerals, many of which help your body
function at peak efficiency when exercising.
They also give you a feeling of satiety after a meal, and they
add bulk for colon health in addition to numerous other
health benefits.
For those reasons and more, eating fibrous vegetables
on a daily basis is VERY important for fat loss. Hence
the reason they're the basis of your carbohydrate intake
in the manuals and kissing guide.
Some examples of fibrous vegetables are…broccoli,
cauliflower, asparagus, green beans, spinach, cabbage,
sprouts and green leafy vegetables like kale and other
greens (no iceberg lettuce…it has zero nutritional value!).
= = = > Starchy carbohydrates < = = =
Unlike fibrous vegetables, starchy carbohydrates are
calorically dense foods.
That being said, there are definitely sources of starchy
carbs that you want to emphasize and others you want
to avoid.
The starchy carbs you should emphasize come from
natural, unrefined sources. Good examples would be
oatmeal, quinoa, brown rice, sweet potatoes, yams,
beans and legumes.
These natural, unrefined sources contain more fiber
than refined sources of carbohydrates. The fiber helps
slow down absorption and helps blood sugar levels to
remain stable throughout the day.
There's that Fiber reference again....hmmm :-)
The starchy carbs that you want to limit (or better yet
avoid altogether) are the ones that are processed and
refined.
These include any food made out of flour, such as
breads, bagels, pastas, crackers, pretzels, muffins,
cookies and cakes (obviously the last three examples
should be avoided because of the sugar content as well).
And...although it’s not made from flour, white rice
is another example of a processed grain. White
rice should be limited.
However, brown and wild rice are good alternatives,
since they contain the bran and the germ...unlike white
rice.
If you’re confused about a particular food, just ask yourself…
“Does this food grow naturally in the state it’s in now?”
If your answer is no, then it’s most likely processed
and you should avoid it.
Remember this.....
Insulin has a direct relationship on your ability
to lose body fat or NOT.
Your main goal is to keep insulin levels low and
with little fluctuation throughout your day.
By eating lean proteins, fibrous carbohydrates
(vegetables) and essential fats...you're putting
your body in a much more favorable environment
to work efficiently and effectively at burning body
fat and building lean muscle.
Continue to refine your nutritional plan and
you'll continue to see fat loss results on a very
consistent basis.
Stay Strong~~!!!
IPL
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